AMRAP 4:
8 Alt. SA DB Snatches 20/15kg
8 Burpees

Rest 2min

AMRAP 4:
8+8 SA DB STOH 20/15kg
8 Burpees

Rest day - what did you do?

Warm Up with Air Bike
3 times 40s easy -> 20s moderate -> 10s fast -> rest 20s bwn
then
3 times with barbell
3 muscle clean+ 3 hang power clean +3 front squat + 3 press + 3 sotts press

rest 30s bwn

Weightlifting
3 sets
Power clean + push press + squat clean + split jerk @40-50%
rest 1-1.5 min bwn
3 sets
power clean + split jerk + squat clean + split jerk @60-70%
rest 1-1.5 min bwn
5x2 squat clean + 1 split jerk @ 75-85% of 1rm clean&jerk
rest 1-1.5 min bwn

Strenght
Front Squat 3x2@90% of 1rm clean.
rest 2-3 min
Bench Press 3x5reps @75-77.5-80% of 1rm
rest 2-3 min
Keep Focus on training even weightlifting part is over and resting times are longer on str work.

Accessory Work
3 sets
12-15 pause hip extension on ghd
12-15 behind neck standing tricep turn with 1 db @22.5/15kg
12-15 bicep curls with barbell (30-40/15-25kg on barbell)
rest 2-3 min

Cool down
3-5 min light cardio
1+1 min hip flexors streching
1+1 min quad smash with roller
1+1 min adductor smash with roller
1+1 min glute smash with roller
1+1 min wall pec / bicep strech

Back squat 5x3 reps, then max reps @ 85 %

15min AMRAP

10 DBL DB hang squat clean and push jerk
10m Handstand walk

*Scale with 20 m Bear Crawl

Warm Up with Rower
3 times 40s easy -> 20s moderate -> 10s fast -> rest 20s bwn
then
3 times with barbell
3 muscle snatch + 3 hang power snatch +3 snatch gripp pp behind neck + 3 sots press
rest 30s bwn

Weightlifting
3 sets
muscle snatch + power snatch + snatch+ snatch balance @35-50%
then from rack
3-3-2-2-1-1-1 of snatch balance. building from 60-90% of 1rm snatch
then

5x Snatch deadliftt to mid thigh + power snatch + low catch power snatch @70-80% of 1rm snatch
rest 1-2 min bwn sets

Strenght
Back Squat 3x5 reps @75-77.5-80% of 1rm.
rest 2.5-3 min

Midbody work
2 sets
15+15 banded half kneeling pallow press
15+15 banded half kneeling trunk twits
15+15 birddogs
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min self hug strech
1+1 min banded scalene strech
2-3 min upperback smash with roller
2+2 min glute smash with roller
1-2 min prayer pose strech
1+1 min pigeon pose strech

STRENGTH PROGRESS 10/13 - MEDIUM WEEK

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WARM UP 2 rounds ~15min

8 PLANK LEAN BACK PUSH UPS

3 + 3 ONE ARM OH LUNGE FORWARD + SIDE SQUAT + LUNGE BACKWARD, lintti

8 REVERSE ROW

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SNATCH + SN BALANCE
2[2+1]@50%, 2[1+1]@60%, (1+1@71%) pal 2min

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CLEAN + SPLIT JERK
2[3+1]@50%, 2[3+1]@60%, (2[3+1]@71%) ty- % pal 2min

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POWER JERK
4x1@nousu 76%, 6x1@81% ty-% pal 2min

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SEATED PRESS
3x4@RPE9 -kilot niin, että jää vielä 1 toisto varastoon, pal 3min

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ACCESSORY
3 x 12 INCLINE CHEST PRESS, DB
3 x 12 FRENCH PRESS, DB
3 x 6+6 HALO

Front Squat 5x5x75%

Couch Stretch 1:00 / side
Barbell Forearm Smash 1:00 / side
Frog 1:00
Barbell Thoratic opener 1:00
Banded Hamstring Stretch 1:00 / side

For Time

5 Rounds

20 cal assault bike
10 Pull Ups
10 Thursters
@60/42.5